Strength:
Front squat, 3-3-3-3-3
Progressive load, 2-3 minutes between sets.
WOD:
Tabata Echo Bike Calorie
Tabata Sledge Hammer Strike, 16/10 lbs
Tabata Pull-up
Tabata Jump Squat
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.